Nutrition and the Menstrual Cycle

How Can I Use Nutrition to Support My Body During My Menstrual Cycle?

Since becoming a nutrition coach, I’ve already been asked this question multiple times. Honestly, I’ve even asked myself the same thing—how can I ease my menstrual symptoms with my food choices?

I’ve struggled with period issues since I was 12—at one point, my period disappeared for a year and a half, only to return with a vengeance, lasting almost six months straight.  As a teen, I spent countless nights awake in pain, only to quite recently find out I have a blood blister hanging out on my ovary. While nutrition won’t magically fix that (because if it could, I’d have been all over it by now), it can help support my hormones and keep my body functioning as optimally as possible.

Lately, cycle-based nutrition has been everywhere. You might’ve heard questions like:

❓ How does my diet affect my period?

❓ What should I eat during each phase of my cycle?

It can get confusing fast. So today, I’m breaking it down in a way that actually makes sense—so you can apply it to daily life without overthinking it!

📅 First, Let’s Talk About the Four Phases of the Menstrual Cycle

1️⃣ Menstrual Phase (Days 1–5 ish)

This is when the bleeding happens! Woohoo—everyone’s favorite time of the month! (Sarcasm.) During this phase, estrogen and progesterone are at their lowest, which can leave you feeling exhausted, crampy, and overall blah.

2️⃣ Follicular Phase (Days 6–14 ish)

Estrogen levels start rising, prepping your body to release an egg. You might feel a boost in energy and motivation—your “I’m going to clean my entire house and start a new hobby” era. ✨

3️⃣ Ovulation Phase (Around Day 14)

This is the main event—your body releases an egg, and estrogen reaches its peak. Many people feel their best during ovulation: strong, confident, and social. If there’s a time to go out and conquer the world, it’s now. 

4️⃣ Luteal Phase (Days 15–28 ish)

Progesterone rises, preparing for the next cycle (yay). This is the PMS phase—bloating, mood swings, and cravings may hit hard. It kinda sucks, NGL.

🍽️ How Does Nutrition Impact the Menstrual Cycle?

What you eat can seriously affect your hormones, energy, and PMS symptoms. Eating too little (especially carbs and fats) can make your cycle irregular—or even stop it altogether. Your body needs fuel to produce estrogen and progesterone!

Certain nutrient deficiencies can make symptoms worse too:

Low iron = extreme fatigue

Low magnesium = worse cramps & mood swings

Low healthy fats = increased inflammation & worsened PMS

So let’s talk about what to eat during each phase to help your body out and finally feel a little better!

What to Eat During Each Phase of Your Cycle

Menstrual Phase (Days 1–5)

🔹 Priorities: Replenishing lost iron, reducing inflammation, and staying hydrated.

💪 Iron (to replenish blood loss): Beef, spinach, lentils, eggs, seaweed

🍊 Vitamin C (helps absorb iron): Bell peppers, oranges, strawberries

🩷 Magnesium (eases cramps): Dark chocolate, pumpkin seeds, almonds

🐟 Omega-3s (reduces inflammation): Salmon, flaxseeds, walnuts

💧 Hydrating foods (combat bloating): Cucumbers, watermelon, herbal teas

Follicular Phase (Days 6–14)

🔹 Priorities: Supporting energy, digestion, and hormone production.

🍗 Protein (muscle repair & energy): Chicken, fish, tofu, eggs

🥑 Healthy fats (hormone production): Avocado, nuts, olive oil

🌱 Fiber (gut health & estrogen detox): Flaxseeds, chia seeds, broccoli

🦠 Fermented foods (balanced gut bacteria): Yogurt, kimchi, sauerkraut

Ovulation Phase (Around Day 14)

🔹 Priorities: Supporting egg health, reducing stress, and maintaining energy.

🥜 Zinc (ovulation & immune function): Pumpkin seeds, chickpeas, beef

🫐 Antioxidants (egg health & stress reduction): Berries, citrus, dark chocolate

🥦 Cruciferous veggies (estrogen metabolism): Broccoli, kale, cauliflower

🍳 High-quality protein (muscle & energy): Eggs, turkey, lentils

🐟 Omega-3s (reduces inflammation): Salmon, walnuts, flaxseeds

Luteal Phase (Days 15–28)

🔹 Priorities: Easing PMS, supporting energy, and keeping blood sugar stable.

🍫 Magnesium (reduces cramps, mood swings & bloating): Dark chocolate, spinach, cashews

🍠 Complex carbs (stabilizes blood sugar & prevents mood swings): Sweet potatoes, brown rice, oats

🍌 Vitamin B6 (supports progesterone & reduces bloating): Turkey, bananas, sunflower seeds

🥑 Healthy fats (supports hormone production): Avocado, coconut oil, nuts

🍵 Herbal teas (reduces bloating & stress): Peppermint, chamomile, dandelion

Final Thoughts

At the end of the day, your body thrives on a varied, balanced diet. 🌈 If you’re eating a colorful mix of foods, you’re already on the right track! These are just guidelines to help you optimize how you fuel your body throughout your cycle.

I hope this helps—have a great day!